Note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

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Memorial Day is right around the corner. Whether it's your first time doing CFC Memorial Day "Murph" 2019​ or your tenth, this article has everything you want to know. You'll learn why we do it and strategies to get you through the WOD in the smartest way possible. READ ON. ... See MoreSee Less

Today's #SaturdaySnack is a vegan broccoli chickpea curry salad. Summer's here which means you're probably looking for something fresh! Well this recipe makes a killer broccoli chickpea salad with curry flavors and an amazing tahini dressing.It packs in plenty of protein and fiber for a satisfying lunch that’s perfect for meal-prep. Plus it takes less than 20 minutes to throw together.🍴 ... See MoreSee Less

Can you guess the day of the week people are least likely to workout? That's right...Fridays.All the more reason to get your butt in the gym today, right? 🤷🏽‍♂️If you want to see results, that means going after your goals even on the weekends. If you want better results, make better choices. 👊🏼 ... See MoreSee Less

How many of y’all can do a L Sit on the rings and smile? This takes some serious talent! 🤩 When you enjoy the work and are determined to get after your goals, it really can be a good time! We love how Valerie makes this look FUN and effortless! Be like Val and make the WODs fun, Friends. After all, we're in it together. 🤗📸: Eduardo Cabanas... See MoreSee Less

Today's #SaturdaySnack is healthy banana oatmeal pancakes. Because who wouldn't love a Mother's Day brunch of fluffy healthy cakes?! Naturally gluten and dairy free, they contain no flour or added sugar. Get ready for a simple yet delicious breakfast that you can make right in the blender. No flour, butter or sugar... it's PANCAKE TIME. ... See MoreSee Less